Looking for a physical fitness resource..

[Kate in Arabia]

My boys are in a physical training class here that meets three times a week -- they do sprints, push-ups, hand-stands, obstacle courses, that kind of thing. My oldest in particular is doing really well and looking so much better (he had been getting a bit pudgy). He also is really motivated to strengthen his body, he's seeing the benefits beyond the class (like in his general stamina, etc.).

 

We're gone for most of the summer, I don't want him to get out of the habit of training, which he's been doing all year. I talked to him about it, and he was really interested in having like a daily routine we could do while visiting relatives. (I offered to do it with him, like as a challenge/fun thing (if I don't kill myself, lol).)

 

So what I was looking for was maybe a schedule of routines? Like a spreadsheet that would have "tasks for the day" for a month, like whatever number of sit-ups, run for 10 minutes, etc. that you could check off? Does something like this already exist? I could try and create one except I have no clue about numbers, and how to increase the number over time...

 

tia!

[Pamela H in Texas]

I think I'd do something like Cool Runnings schedules. They'll burn LOTS of calories and get up endurance. And you can run just about anywhere.

 

Another neat thing to add a couple times per week would be something like the deck of cards workout. You assign a kind of exercise for each and then do the number of that exercise per card drawn. So if you say that hearts means sit ups, you do 6 of them if you draw the 6 of hearts. You MIGHT start off with half or 3/4 of a deck. That last 1/4 is a killer!

 

Or you could just do 50 or 100 push ups, sit ups, lunges (per leg), squats, etc every other day (on top of cardio at least every other day if not daily). Most kids can handle 100 of each but you might start at 50 and move up to 100 over 3 or 4 weeks. If he's feeling particularly in shape, Burpees are tons of fun <hee hee>

 

Light jog to warm up, general stretches once warm and at the end of the workout....

[Kate in Arabia]

Thanks Pamela.. the class they're in lasts an hour; they usually start with a 5 minute jog then get to the "meatier" bits, maybe twenty sit-ups then run for five minutes, then reps of 10 pull-ups, interchanged with pull-and-hold, you get the idea.

 

I think the deck of cards is a neat idea, but do you do the whole deck in a sitting with 2 people? more people, or less cards?

 

In the States we'll have a large backyard to use; in Saudi it'll be incredibly hot outside, but there's a gym in my inlaws compound. I haven't seen the family gym, but the ladies gym is really basic. The boys have never used weight machines, is that something I could introduce them to or is that dangerous/not recommended? They'll have an outdoor pool there for cardio, but it might be too hot for them to run/jog around the compound, even at night (it's really hot and humid).

 

I had considered asking his coach to help me put something together, but thought that might be imposing I guess... I thought ds might like the encouragement of having boxes to cross off (like with a calendar).

[Pamela H in Texas]

I think the deck of cards is a neat idea, but do you do the whole deck in a sitting with 2 people? more people, or less cards?

 

Sorry....Ideally, everyone doing the deck of cards would do the whole deck, but....You might decide to start with less than a full deck at first. The full deck workout only comes to 85 of each exercise (Aces are one minute breaks) but it's still pretty rough! We do a full deck but were whining that last 1/4 :) There is a lot of get down on the ground, get back up in addition to the exercises themselves. It's much harder to do the deck than it would be to just do 85 of each exercise. But the surprise of each card makes it fun too :)

[Kate in Arabia]

Just for example purposes, what have you assigned for the four suits in the past?

[Pamela H in Texas]

sit ups

reverse sit ups

lunges

push ups

 

(these were the ones given on the show The Biggest Loser about 2 months ago)

[lollie010]

Another neat thing to add a couple times per week would be something like the deck of cards workout. You assign a kind of exercise for each and then do the number of that exercise per card drawn. So if you say that hearts means sit ups, you do 6 of them if you draw the 6 of hearts. You MIGHT start off with half or 3/4 of a deck. That last 1/4 is a killer!

 

 

This sounds like FUN. We are going to try it this summer. Thanks for the idea.

[st_claire]

I think a lot depends on the individual person. I would suggest hiring a personal trainer to design a summer routine for him. They have training to help them know what would work best.

[Ferdie]

Sorry....Ideally, everyone doing the deck of cards would do the whole deck, but....You might decide to start with less than a full deck at first. The full deck workout only comes to 85 of each exercise (Aces are one minute breaks) but it's still pretty rough! We do a full deck but were whining that last 1/4 :) There is a lot of get down on the ground, get back up in addition to the exercises themselves. It's much harder to do the deck than it would be to just do 85 of each exercise. But the surprise of each card makes it fun too :)

 

Great idea!

 

Thanks

[PineFarmMom]

First, what's a reverse sit-up?

 

I'm really glad I found this. I am realizing my ds needs to start working out, getting exercise. He doesn't have a sport this year and is becoming lethargic. I think I'll make a summer plan for him!! Keep the ideas coming. I particularly like the deck of cards idea. Fun!!

[Kate in Arabia]

 

Another neat thing to add a couple times per week would be something like the deck of cards workout.

We did this for the first time today and the kids really enjoyed it! They're already planning more creative tasks for each suit, like running a certain circuit in the backyard, etc. I forgot to ask about the face cards, did you just count them as 11, 12, and 13?

[Demal]

Here's the Air Force's Pre-Boot Camp workout:

 

http://www.military.com/military-fitness/air-force-basic-training/air-force-pre-boot-camp-workout

 

You can download copies of the Royal Canadian Air Force's exercise plans here:

 

http://www.gettingfitagain.com/5bx.php

[stripe]

I wanted to mention this resource: The Ultimate Homeschool Physical Education Game Book: Fun & Easy-To-Use Games & Activities To Help You Teach Your Children Fitness, Movement & Sport Skills by Guy Bailey

[Pamela H in Texas]

Kate, we did 10 for each face card.